Lie on a bench with feet flat on the floor, holding dumbbells above your chest with palms facing each other and a slight bend in your elbows.
Execution
Lower the dumbbells in a wide arc until you feel a stretch in your chest, then press them back together, squeezing your chest.
Equipment required
Flat Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Dumbbell Fly
How to Do:
Set Up: Lie flat on a bench with your feet planted firmly on the floor. Hold a dumbbell in each hand with your arms extended directly above your chest, palms facing each other, and a slight bend in your elbows.
Lowering Phase: Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows. Keep your arms controlled and avoid overstretching.
Stretch: Lower the dumbbells until your chest feels a stretch, ensuring that your elbows remain slightly bent throughout the motion.
Pressing Phase: Reverse the movement by squeezing your chest and bringing the dumbbells back together, following the same arc.
Repeat: Perform the desired number of repetitions while maintaining control and proper form throughout the movement.
Benefits:
The dumbbell fly primarily targets the pectoralis major (chest muscles), particularly the inner and outer areas, helping to develop chest width and definition. This exercise also engages the shoulders and triceps to a lesser extent. Dumbbell flies are effective for isolating the chest muscles, improving flexibility, and enhancing the mind-muscle connection. They help in stretching and activating the pectorals through a greater range of motion, providing a valuable complement to pressing movements like bench presses.
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